Primary
Biceps
Secondary
Lats, Rear Deltoids, Core
Equipment
Bodyweight
Difficulty
Intermediate
Type
Pull
See how Inverted Row Underhand could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
Underhand inverted rows use a supinated grip to increase bicep involvement compared to overhand rows. You hang beneath a bar and pull your chest to it, working both your back and biceps. This bodyweight exercise is scalable—lower the bar or elevate your feet to increase difficulty.
When to use it
Use as bodyweight pulling exercise for back and biceps.
Who it's for
Intermediate lifters wanting bodyweight bicep and back work.
Keep your body rigid like a plank from head to heels. The underhand grip means your biceps help significantly, so focus on pulling with both arms and back. Pull your chest all the way to the bar, not just your chin.
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Set bar at hip to waist height.
Grip bar with underhand grip, hang beneath it.
Keep body straight from head to heels.
Pull chest toward bar by rowing and curling.
Squeeze biceps and back at top.
Lower with control to starting position.
Underhand grip emphasizes bicep involvement.
Keep hips up throughout.
Lower bar height to increase difficulty.
Use underhand inverted rows for bodyweight pulling when chin-ups are too difficult or for higher rep back and bicep work. They fit well in bodyweight workouts, as warm-ups before weighted pulling, or as a regression from chin-ups.
Letting hips sag - breaks body alignment.
Losing hip position during the Inverted Row Underhand changes the loading pattern and can reduce the intended work for your Biceps brachii. Keep your hips aligned with the setup cues and move only through the range you can control.
Not pulling high enough.
On an upper-body pulling movement like the Inverted Row Underhand, this mistake can shift work away from your Biceps brachii. Keep your torso stable and guide the load through the intended pulling path.
Using momentum to swing.
Bouncing or using momentum during the Inverted Row Underhand makes the movement harder to control and can shift work away from your Biceps brachii. Use a load you can move smoothly through the intended range.
Intermediate lifters wanting bodyweight bicep and back work.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3-4 sets of 8-12 reps. Rest 60-90 seconds.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how Inverted Row Underhand could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
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Frequently Asked Questions About the Inverted Row Underhand
The Inverted Row Underhand primarily targets the Biceps brachii, Latissimus dorsi, making it an effective exercise for biceps development. Secondary muscles worked during the Inverted Row Underhand include Rear deltoids, Rhomboids, providing additional training stimulus. Stabilizer muscles engaged include Core, Glutes.
Our library labels Inverted Row Underhand as intermediate. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Inverted Row Underhand. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Inverted Row Underhand is no equipment. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
Good alternatives to the Inverted Row Underhand include: Chin-Up, Seated Cable Row, Lat Pulldown. These exercises target similar muscle groups as the Inverted Row Underhand and can be used as substitutes based on your equipment availability, gym setup, or training preferences.